WoD - Metabolism conditioning

WoD

For time:

Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups

Superset Abdo ou cours de stretching si on fini avant 13H

Gainage : 

Front lever 5x5 réps

LSit 10 secondes x 3

Planche : 4 x 1 minutes

Tabata Sit up (8 rounds 20/10)

The 2012 top 3 men, Rich Froning, Matt Chan, and Kyle Kasperbauer right before the final Games WOD, Fran